Planning Prep Cycle #3. Estimate 1RM of 29 kg. No lifting logged, just the plan for 4 weeks, including every day for week #1 at the bottom:
NL = 390 would be a 20% increase from the previous prep cycle's 325. We will go with NL=400 to make the math a little simpler
Prep Cycle #2 had 28 kg for 3% of lifts
Comp Cycle had 28 kg for 3.7% of lifts
We will use 5% this time. 28 kg is a 96.6% 1RM weight.
24 kg will be 82.8 %, range will be mostly 3-4, some 2, some 5
21.14 kg will be 72.9 % (not using)
22 kg would be 75.9% (not using)
22.27 kg would be 76.8%, range will be 3-5, some 6
We'll aim for 80% average - the volume is higher, and we don't want to be pigs about this, also since it will be 80% of 29 kg and not 28 kg
Let's try this:
28 x 5% = 140
24 x 35% = 840
21.14 x 60% = 1268.4
Avg is 22.48 kg = 77.5%, too low
28 x 5% = 140
24 x 40% = 960
21.14 x 55% = 1162.7
Avg is 22.63 kg = 78%, still too low
23.1 kg if I have a 22 kg bell
22.27 kg if I duct tape another 2.5 lb plate on the bottom
28 x 5% = 140
24 x 40% = 960
22.27 x 55% = 1224.85
22.25 avg = 80.2% = good!
Summary for Prep Cycle #3:
NL = 400
28 kg, 96.6 1RM, 5% of NL = Σ 20, rep range = 1
24 kg, 82.8% 1RM, 40% of NL, Σ 160, rep range 3-4 w/ some 2 and some 5
22.27 kg, 76.8% 1RM, 55% of NL, Σ 220, rep range 3-5 w/ some 6
Volume Variant: 2-4b, which is 22-35-15-28
(Used 3b and 2-4a in first two prep cycles, comp cycle was 1-3b)
Week 1 = 88 lifts
Week 2 = 140 lifts
Week 3 = 60 lifts
Week 4 = 112 lifts
Intensity Variant: 3c, which is 15-28-35-22
Week 1: @ 28 kg, 15% of 20 = 3
Week 2: @ 28 kg, 28% of 20 = 6
Week 3: @ 28 kg, 35% of 20 = 7
Week 4: @28 kg, 22% of 20 = 4 (20)
Week 1: @ 24 kg, 15% of 160 = 24
Week 2: @ 24 kg, 28% of 160 = 45 (69)
Week 3: @ 24 kg, 35% of 160 = 56 (125)
Week 4: @ 24 kg, 22% of 160 = 35 (150)
Remaining for 22.27 kg:
Week 1 = 88 - 27 = 61
Week 2 = 140 - 51 = 89
Week 3 = 60 - 63 = -3 (doesn't work)
Week 4 = 112 - 39 = 73
Adjusted by moving 3 lifts @ 22.27 kg into week #1, so overall NL / week
Week 1 = 85 lifts (was 88)
Week 2 = 140 lifts
Week 3 = 63 lifts (was 60)
Week 4 = 112 lifts
and
Remaining for 22.27 kg:
Week 1 = 88 - 27 = 61 -3 = 58
Week 2 = 140 - 51 = 89
Week 3 = 60 - 63 = -3 (doesn't work) - 3 = 0
Week 4 = 112 - 39 = 73
Week 1
28 kg Σ 3
24 kg Σ 24
22.27 kg Σ 58 (85)
Week 2
28 kg Σ 6
24 kg Σ 45
22.27 kg Σ 89 (140)
Week 3
28 kg Σ 7
24 kg Σ 56
22.27 kg Σ 0 (63)
Week 4
28 kg Σ 4
24 kg Σ 35
22.27 kg Σ 73 (112)
Week 1, Day by Day
28 kg Σ 3
24 kg Σ 24
22.27 kg Σ 58 (85)
Distribute over 4 days as 15-22-28-35% or NL=13, 19, 24, 29
Mon = 29, Tue = off, Wed = 24, Thu = 13, Fri = 19
Mon = 28 kg Σ 2, 24 kg Σ 8, 22.27 kg Σ 20 (29)
Wed = 28 kg x 0, 24 kg Σ 6, 22.27 kg Σ 18 (24)
Thu = 28 kg x 1, 24 kg Σ 4, 22.27 kg Σ 8 (13)
Fri = 28 kg x 0, 24 kg Σ 6, 22.27 kg Σ 13 (19)
Mon
( 22.27 kg x 4, 24 kg x 3, 28 kg x 1 ) x 2 (16)
24 kg x 2, 22.27 kg x 3, 5, 3 (29)
Wed
22.27 kg x 3
( 22.27 kg x 4, 24 kg x 2 ) x 3 (21)
22.27 kg x 3 (24)
Thu
22.27 kg x 4, 24 kg x 4, 28 kg x 1 (9)
22.27 kg x 4 (13)
Fri
( 22.27 kg x 4, 24 kg x 3 ) x 2 (14)
22.27 kg x 5 (19)